Gluten and lactose free, antioxidant and fibre rich, promotes a healthy digestive tract)
225g buckwheat flour
1 tsp baking powder
Pinch of cinnamon and salt
275ml almond milk
1 large egg
200g berries of choice (raspberries and blueberries work well)
2 banana’s, sliced
A squirt of agave
Simmer berries in a small pan with a splash of water. Flash fry banana in a hot pan with coconut oil and agave.
Mix top 5 ingredients together for pancake batter and fry pancakes in coconut oil on medium heat.
Stack pancakes, top with coconut yoghurt, berry compote, banana and nuts of choice (I like walnuts)
* ‘Coyo’ is a fantastic coconut yoghurt variety
By: Hollie Grant
I'm sure many people over indulged over the easter weekend- for most this meant more food, more calories but less 'nutrition'.
This will leave a lot of people feeling bloated, heavy and lethargic. This lethargy can largely be attributed to extra sugar and alcohol, both are high in calories but low in other vitimins and minerals and cause blood sugar to raise and lower dramatically.
This blood sugar roller coaster is difficult to get off causing you to reach for the chocolate, coffee and soft drinks. To stabilize your blood sugar and there for energy you need to go back to basics, focus each meal on high quality protein a large portion of veg and a small amount of carbohydrate.
Meals of this sort will help give you steady energy through the day leaving you feeling lighter looking healthier and much more energetic.
top tips after easter-
Throw out left over chocolate, sweets etc.
Increase veg portions
If you need a pick me up during the afternoon, grab a piece of fruit or a few nuts not a chocolate bar.
Get your 8 hours- sleeping properly reduces cravings
Exercise- people tend to make better food and lifestyle choices when they exercise.
By Danny Burke
Non specific neck pain is an increasingly common problem and can range from an occasional niggle to constant and quite debilitating.
A key contributing factor to this increase is all around- next time you're in a coffee shop or especially on the tube you will see the majority of people looking down at a tablet, laptop or smart phone-
over time this flexed neck position teamed with the ronded shoulder posture commonly adopted to hold a tablet or type on a laptop start to cause compensations through your neck shoulders and upper back resulting in some muscles tightening and others weakening.
The common sense response to a stiff neck is to stretch it, this may give instant relief but is often short term. Often the muscles responsible are in your chest.
Your pec minor when tight pulls your shoulder forward and down and prevents your shoulder blade moving correctly.
This can increase the activity of your neck muscles, cause weakness in your upper back muscles and even cause pain to run down your arm.
So to feel better stretch your chest and ditch the Angry Birds.
- Corner stretch- in a corner- place elbows against the wall with your arms bent at 90 degree angles. Lean forward into the stretch opening through your chest.
- Roller angels- lie on your back on a long soft roller, start hands by hips palms facing up, sweeps arms along the floor overhead and back to start.
By Danny Burke
Pilates strengthens your tummy, back and pelvic floor muscles without straining other joints, so it's a great exercise to do when you're pregnant. Some research suggests that doing pilates regularly can be as effective as doing pelvic floor exercises.
Check that your pilates instructor is experienced and trained in teaching pregnant women, and try to choose a pilates class that's for pregnant women.
The main benefit of pilates is that it targets the exact muscles and functions that can be a problem during pregnancy and after birth, in a safe way.
Doing regular pilates will help to:
For years Pilates has been in the press as the exercise of choice for various models and actresses. However more recently you may have seen more and more sports people and teams revealing the importance Pilates plays in their training regime.
Athlete's incorporate Pilates into their training for many reasons- Durability- reducing injuries/ recovering quicker. By addressing postural issues through Pilates, athletes can avoid many common injuries. A common postural issue is an anterior pelvic tilt, this is often caused by tight hip flexors. This in turn shorterns the lower back muscles and brings the hamstrings into a stretched positon, leaving both vunerable to injuries. Releasing the hip flexors will help bring the hips in to a more neutral position, reducing strain through the back and hamstrings.
Weak or inhibited glutes (Bum Muscles) are often to blame for (and the key to 'rehabing') many back, knee and ankle problems.Dynamic pilates not only strengthens glutes directly, but progresses into more ‘functional’ exercises. This helps train the muscles to work correctly throughout common movement patterns in many sports, for example lunges squats and lateral movements.
Increasing body control/ proprioception using the reformer challenges the body in different ways, whether that’s using the moving carriage or the spring loaded loops. Either way control is paramount.
The machines give more feedback to the athlete than the weights, machines or mat workouts. This feedback helps build awareness of where the limbs are in relation to the rest of the body, which muscles are working and how to activate the ‘correct’ muscles.
The motor patterns are fine tuned over time and are directly transferable to the gym, pitch, court course or track! increasing power output The body cannot generate powerful movements from a position of instability. The increased core and limb stability associated with Pilates helps athletes channel and maximise their power.The extra stability through the hips and core can allow athletes to generate power from more unorthodox positions.
A lot of exercises in Pilates are unilateral (one sided), generating strength and control in unstable positons even through an athletes ‘weak’ side. It could be said that the above issues are more prevalent in recreational sports people. This can be due to an ever increasingly sedentary work life. Training and playing for a couple of hours each day teamed with 12 hours sat on the phone/ at a computer/ on a train/plane is the perfect recipe for tight and/or weak muscles, poor posture and muscular imbalances.
This makes it even more important to include Pilates based training into their regime to avoid injury and to aid optimal performance.
By Danny Burke